Distance: 7.78 miles
Time: 1:28:40
Average Pace: 11:31

This is just not a necessary distance for a Tuesday night when I haven't eaten properly through the day, but you know what I put my mind to it and I made it through. Although this run hurt I really enjoyed it as it has made me realise that even when I don't want to do something I can.

On Wednesday there was another 5k race, and we all know what that means, it means I always want to take part. Who would of thought that I would of given up my Wednesday evenings to run a race. Crazy. I knew Paula wanted to take this run easy so I knew I would be on my own in this one, I had no game plan and just decided to run how I felt. I knew I had set out quite fast and I really hoped I wouldn't blow up half way round. I kept to my pace and kept with the others around me, even overtaking a few. Towards the last km I was knackered but I knew I was nearly there so dug deep, this was held at the same place as the parkrun's but the finish line was slightly further down the path so I tried to not push to early. As we came up to the finish line I could feel a guy right behind me on my shoulder, I could feel him pushing to get past me so I sprinted in to the finish, I was not going to let him beat me.

I hadn't timed this race as I had no signal but I knew it had been fairly quick. When I saw the results I was gobsmacked. 5 little seconds away from under 30 minutes. This in insane, this is my goal for the end of the year and I'm so close to being there. I am so bloody proud of myself.

210 00:30:05        192     Rebecca    Carey              Bushfield Joggers                    F  23

Miles: 6.1
Time: 1:10:37
Average pace: 11:39 min/miles

This was a really good run, we set out as 5 of us but knew we were all slightly different speeds. I stayed at the front with George & Paula, as George had just completed the 3 peeks challenge he was taking it steady. I kept running at what is now my comfortable pace and kept looping back. About half way round I realised I could probably push it a little harder so I went off ahead. I even managed negative splits, with my last 3 miles all being around 10:30ish.

Monday

30 minutes treadmill - Interval Sprints
Bicep curl machine - 4 sets x 10 reps
Tricep extension machine - 4 sets x 10 reps
Shoulder extension machine - 4 sets x 10 reps
Free weights chest press - 3 sets x 20 reps - 7kg
Free weights tricep curl - 3 sets x 20 reps - 7kg
Weighted squats - 5 sets x 20 reps - 15kg
Seated medicine ball twist - 4 sets x 25 reps - 4kg

Tuesday

6.1 miles (fast for me)

Wednesday

3.1 miles (Barney memorial 5k)

Thursday

Rest

Friday

40 minutes treadmill - Interval sprints
Leg extension - 30 reps x 25kg, 40 reps x 32 kg, 30 reps x 25kg, 10 reps x 39kg & 30 reps x 25kg
Calf press - 30 reps x 32kg, 30 reps x 39kg, 30 reps x 45kg, 30 reps x 52kg & 30 reps x 59kg (realised at the end these all had an extra 10lbs)
Leg curl - 50 reps x 25kg
Leg press - 30 reps x 32kg, 30 reps x 39kg, 30 reps x 45kg, 30 reps x 52kg & 30 reps x 59kg
Weighted squats - 3 sets x 50 reps - 15kg
Seated medicine ball twist - 3 sets x 50 reps - 4kg


Saturday

Rest

Sunday

Rest

In half marathon training Sunday always becomes long run day. A few of us had organized to set off from Bushfield at 8am. This time last year I would of sworn at you if you had made me get out of bed at 7am on a Sunday morning, but now I understand that needs must. Instead of doing our normal 9 mile Haddon route, we opted for something different as everyone is starting to get a little bored of it. We ran up to the water meadows behind Alwalton, across into Castor, down the old A47 into the woods, cross into Thrope Wood, Bluebell Wood, Orton Mere, Longueville woods and back to Bushfield. I really enjoyed this route and I think it really helps when you don't know where you're going therefore you have no concept of how long you've been running for or how long you have left.

After quite a grueling week my legs were feeling pretty tired but I need to get used to running on this feeling as I might feel like this on race day. I set off way to fast as I always do when I run with others, but Sarah reined me in and made me slow down. I felt really slow the whole way round, it didn't hurt or feel particularly harder than usual but I just never really found my rhythm. Pretty funny really as it ended up being my fastest long distance run to date.

We did 8.81 miles in 1 hour 39 minutes.

Mile 1 - 11:04
Mile 2 - 10:57
Mile 3 - 11:58
Mile 4: 11:48
Mile 5 - 11:44
Mile 6 - 11:14
Mile 7 - 11:48
Mile 8 - 11:31
Mile 9 - 11:14

It's great to see my pace not only improving but staying around the same mark, when I first started this was always up and down. Lets hope by the half marathon I can keep this pace up.

As you may or may not know I finally bought a road bike and I'm totally loving it. I've never enjoyed cycling before, if I'm honest I've always found it really dull and boring. Oh how that has changed since I bought my beloved road bike. I just find it so easy, no longer do my legs hurt, my chest doesn't burn, I'm speeding along nearly as fast as the cars, it's amazing. On Saturday I went out with my dad and we rode just shy of 18 miles in 1 hour 20 minutes, amazing. Also major perk of cycling over running, you can stop for food and drink on route.

Also may be a little out of my depth but I have entered the ballot for the RideLondon 100 mile ride next year. Oooops.

I've also finally invested in a foam roller and oh my the pain is unbelievable, I've only used it 3 times and I can't believe how much of a difference it has made to my legs. This weekend I have ran a PB in a parkrun, cycled 18 miles & ran 9 and my legs still feel fresh. Amazing.

Parkrun
5K

Your time was 31:33.

Wooohooo I finally PB'ed and by an impressive 96 seconds, even if I do say so myself. 39th female and 4th in my age group!